I'm about 185lb - 6' tall and fairly lean... 12% ish?
I find for me 3000 cals a day is *just* above my maintenance with 3 days a week weights and 2-3 days a week cardio.
If you are looking to lose weight I would say start at 2800 or so with a little bit of cardio and see how that goes. Lots of those cals should be from lean protein and stick to veggies more so than fruit. Carbs are not a bad thing but should be in moderation and whole grain type (complex) carbs are usually best.
If you don't lose weight in a week or 2 then drop it another 200 cals.
IW
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